Category Archives: Fitness

Forget About Weight Loss

This year, I want to encourage my readers to forget about weight loss. That’s right, just rid it from your line of thinking. There are so many other goals that can positively impact your wellness and, ironically, can take weight off effortlessly. These “other” goals propel us in the right direction for our holistic health and release us from the mental stress of focusing on the scale.

 

I recently shared my thoughts with HealthiNation for its article:

6 New Year’s Resolutions That Have Nothing to Do with Weight Loss

 

If you’d like to check out my favorite “anti weight loss” new year’s resolution then scroll to tip #5. That’s me. And, just for fun, you can watch the accompanying video for a quick, visual summary of the article. My tip [#5] includes entertaining visuals of a puppy, Obama and Ariel (yes, the little mermaid). Hope you get a good chuckle like I did!

 

Here’s to your health and well being this year and always!

Maggie

 

Should I Exercise When I’m Sick?

Did you know that the #1 reason people take sick leave is due to chronic low back pain? Well, exercise has been proven to reduce sick leave for these individuals. Water aerobics also reduces sick leave for pregnant women dealing with low back pain. Exercise programs combining both high and low intensity activities have been proven effective for cancer patients going through chemo too. It helps these patients “prevent and/or minimize physical inactivity, fatigue, muscle wasting and energy loss.” Amazing!

But what about exercise during a head cold or following a stomach virus? Should we exercise when we start to feel sick or stay home and rest? And how soon following an illness should we try to get back in the saddle with our exercise routine? How quickly do we lose fitness when we’re inactive? Let’s discuss both scientific findings and common sense…

 

 

The Impact of Regular Exercise on the Immune System

Research on exercise immunology shows that there are positive adaptations in the immune system with moderate physical activity. For those who routinely exercise in moderation this results in overall fewer sick days, including fewer common colds and upper respiratory infections; however, more exercise is not always better for boosting immune function. There’s an upper threshold that most people’s bodies will tolerate.

Studies show that heavy exertion lasting longer than 90 minutes can have negative impacts on the immune system for the next 3 to 72 hours, meaning an individual is more susceptible to viruses and bacteria while recovering from intense exercise and over training.

 

General Recommendations for Exercise During Sickness

“In general, if symptoms are from the neck up, moderate exercise is probably acceptable (and some researchers would argue even beneficial) when an athlete is sick, whereas bed rest and a gradual progression to normal training are recommended when the illness is systemic.”

*If you’re looking to get rid of a head cold check out my former post: Quick Tips to Kick a Cold

 

The Grey Area of Exercising While Sick

Although general recommendations are helpful, they’re just that – general. Not specific to your unique situation and how your body handles illness. For me, a head cold is almost always improved with some light to moderate exercise. My husband is a different story though. I try to refrain from judgement. If he feels a cold or sickness coming on and tries to exercise he’s almost always achy and more sick feeling later that day, So, it’s important to do some trial and error with exercise and your health through the years to learn how your own body responds to things.

Let’s talk through some common sense approaches for figuring out whether you should exercise or not when you’re feeling sick…

 

 

Ask Yourself These Questions When You’re Ill

What kind of sickness am I fighting?

How tired and rundown do I feel at this moment?

How often do I typically exercise?

How do I feel after exercise when I have this kind of illness?

 

Give Exercise a Try If…

  • Your illness is “above the neck” – meaning a common cold or mild sinus infection
  • You don’t feel overly winded walking up and down the stairs
  • You’re getting good sleep at night
  • You feel that you can go to the gym and keep germs from spreading (i.e., washing hands, wiping down equipment, covering coughs/sneezes, etc.)
  • You have a normal appetite and are well hydrated
  • Exercise tends to energize you
  • You’re currently in a regular exercise routine and know how to modify its intensity

 

Types of Exercises to Ease in With

  • Your regular routine with more rest following exercise days
  • Your regular routine but lower in intensity (i.e. lighter weights, longer rest intervals between sets, shorter total workout time, etc)
  • Restorative or gentle yoga
  • Walking or light jogging
  • Low-impact cardio for 30 minutes or less
  • Light to moderate weight lifting
  • Dancing or aerobics class
  • Swimming
  • Biking

 

 

Hold off on Exercise If…

  • You’re contagious with a stomach virus or the flu (wait at least 48 hours after extreme vomiting and/or diarrhea before trying light exercise)
  • The virus or bacteria is systemic (i.e. impacting your lungs and oxygen transport)
  • The infection or illness has you feeling extremely fatigued and incapable of performing your normal daily tasks
  • You’re dehydrated
  • You’re unable to eat a normal diet
  • Exercise makes you feel worse, even after a light routine
  • You’re highly contagious and/or unable to control the spread of your germs

 

How Quickly Will I Lose Results if I *Don’t* Exercise?

A week or two off from the gym won’t do any major damage to your fitness results but you will probably feel more fatigued getting back into the groove for the first couple workouts before quickly resuming your former levels of strength and endurance. Generally speaking, cardiovascular capacity will begin to decline more significantly after two weeks and you may lose some muscle mass after three weeks of not doing any strength training.

As with anything, consistency is key so two weeks off from the gym will have a much different impact on someone who only works out once or twice a week versus someone who works out daily. Think of it this way: The person who is less active doesn’t have as much to hang onto for their fitness so will decline in fitness more rapidly. The person who is more active has stronger cardiovascular function and more muscle mass so will potentially have an easier time regaining ground in their workouts.

 

 

*Stay well this season and make positive, proactive decisions for your health. Cheers!*

 

Yours in health and wellness,

Maggie

 

 

 

 

 

 

Mistakes to Avoid in the Gym

You’d think that January is the busiest time of year in the gym but I’ve found that it’s the fall. Approximately two weeks after Labor Day, to be exact. That’s when the momentum rises and gyms get packed. Everyone’s eager to kick-start the school year with a bang, tackle their fitness goals before the holidays, and shake the lazy feeling of summer. To help ensure you make the most of this season (or any, for that matter), I’m here to offer up some professional suggestions for mistakes to avoid in the gym. No one likes to look foolish…or get hurt!

 

 

Lack of Awareness of One’s Surroundings

The most surefire way to get injured in the gym is to be a space cadet and walk around in a daze. Heavy metal is being hoisted and dropped, people – pay attention!  I know this sounds so “duh,” but you’d be surprised at how many people walk directly into the path of someone who is doing reps. For example, I’ve had people saunter right into the space where I’m doing lunges, kettlebell swings, leg lifts and more, all while I’m exercising and at risk for hitting them! Most recently, I had a personal trainer and her client step directly into where I was working out. It was a major “for shame” moment in my book. She’s supposed to protect her client! 

 

Avoiding the Free Weights

It’s easy to get stuck in our comfort zones, especially if that’s on a piece of cardio equipment. But it’s of the utmost importance for our bodies that we move them functionally. That means putting your feet directly on the ground and moving! Free weights are a great add-on for functional exercises because they take up the intensity and allow you to get your upper body and core more activated. Full body workout in less time. What’s not to like?

 

 

Forgetting to Wipe and Wash

I’m a crazy person about personal hygiene in gyms. (I’ve seen people sneeze into their hands and then continue using equipment…gross.) Even in the most state-of-the-art facilities with full-time housekeeping staff there just isn’t any way to clean as quickly as equipment gets contaminated with microscopic germs. So, not only is it important to wipe off the equipment that you’ve used after you’re done, but it’s also imperative to wash and/or sanitize your hands upon leaving. If you want to go to the next level of paranoid (ahem, which I do), then switch out the water bottle or container you’ve used while working out with one that’s clean and use a phone-friendly cleaner or sanitary cloth to gently wipe down your phone since chances are that you were using it during your workout.

 

Improper Use of Momentum

Momentum is one of those things that’s tempting to rely on when working out but that ultimately takes away from pure strength. If you’re doing a plyometric or power workout then sure – use momentum per your training. But if we’re talking about gym equipment like lat pull downs and leg presses then it’s a different story. People using momentum to power through these exercises aren’t demonstrating proper control over the weight being lifted and are more prone to getting injured in addition to getting less bang for the buck for their muscular strength. It’s my personal theory that this is the issue at the core of many CrossFit injuries [over-reliance on momentum].  

 

 

Not sharing equipment

Remember the personal trainer I mentioned who dangerously stepped into my workout space with her client? Yea, I’m not done with her. She could have properly communicated with me and asked me to share the open/free space, to which I should agree. Alas, she made two mistakes; putting her client in physical harm’s way and not following one of the unspoken rules of the gym (taking turns between sets). It’s important to acknowledge that just because you have three sets to do on a shoulder press machine does not mean that it’s yours until you’re done. Gym etiquette 101 is to let people “work in” on machines. Aka preschool manners 101: SHARING IS GOOD!

 

Sticking to the Same Equipment

Changing up your routine is important for growth and accelerating results. If you’re a free weight person then try switching things up and seeing if one day a week of treadmill sprint intervals feels good. Or, you could change your workout game from 10-12 reps per set with free weights to working towards 3-5 rep max sets with heavier weights on machines where you’re stable and less likely to get injured. If you’re a cardio person then please, see the section above; “Avoiding the Free Weights.” Change is your friend.

 

Rounded Posture on Cardio Equipment

We’ve all seen it – those people slumping forward on cardio equipment, expressions of strain as though they’re working extra hard by leaning on the handrails. But that’s simply not the case. In the majority of these situations a person is working less hard, burning fewer calories, and hurting their necks and backs in the process. So, don’t be tempted to mimic this foolish posture. There’s not much good that can come of it.

 

 

Holding Your Breath

Holding your breath can be dangerous. Period. Especially if you’re doing an overhead maneuver or working at a hard pace. It may cause you to become dizzy! Nausea and lightheaded issues aside, holding your breath should be reserved for underwater swimming and athletes who have been properly trained in how to do this for power lifting maneuvers. The rest of us need the exhale breath to help get through the “sticking point” of an exercise and to help us engage our core. We need the inhale breath for…you know…oxygen.

 

Skimping on Core

It’s easy for a lot of people to skip out on core work or to hastily add it in at the end of a workout. But skimping on core work can hurt you in a number of ways. For example, did you know that runners who are prone to plantar fasciitis often have very weak cores? Did you know that a strong core can help you reduce back discomfort while also making you look taller and leaner? There are so many benefits that come with keeping our body’s center stable and strong. Finding creative ways to add core exercises into the beginning, middle and end of your routine will always be worth it.

 

 

Skipping a Warm-up

Please don’t give warm-ups the short end of the stick. They are an integral part of the workout, just as much as the “meat and potatoes” are your exercises. In fact, think of a warm-up kind of like the time when the meat and potatoes get warm and cooked so that they’re ready for you to eat! Weird analogy? I digress. The times when people are most tempted to skip the warm-up are when they’re pressed for time or running late, but even 3-5 minutes of limbering exercises and dynamic stretching is better than none.

 

Releasing too Quickly Through Eccentric Phase

The eccentric phase of a workout is when the muscle is lengthening. And it’s often rushed even though it has a lot of potential to benefit your strength gains when it’s approached with just as much attention as the shortening phase of the exercise. For example, many people take their time pressing dumbbells over their heads for a shoulder press but then allow them to quickly drop back down to shoulder level. Taking your time for both parts of the exercise is important for optimal strength and muscle building. The best way to ensure you’re doing this is simply to pay attention to what you’re doing and take your time in every part of the movement.

 

Happy Fall Y’all! 🙂

 

Yours in health and wellness,

Maggie

 

Exercise Tips for the Flat-Footed

This may seem like a strange topic, especially if you aren’t sure whether or not you’re flat-footed. Unfortunately, statistics point to there being a strong chance that you fall into the flat-footed crowd, also called individuals who “overpronate.” Running Warehouse claims that between 50-60% of people overpronate and 20-30% do so severely. So forgive me for nerding out on you today…this science is important.

 

Pronation (also called eversion) is a desirable movement of the foot as it strikes the ground. The foot’s arch “collapses” in a controlled manner towards the ground and helps the body absorb shock and send the force up through the muscles of the body. This is an integral part of anyone’s gait cycle in both walking and running.

When someone overpronates their foot’s arch flattens excessively and their tibia (lower leg bone) is driven into unnecessary rotation that leads to torque on the knee, stress on the hips, poor utilization of the gluteal muscles and more (see diagram below). There’s a classic chain of muscular compensations that occur up through the body in response to overpronation. Unfortunately, this places excessive stress on the joints and causes some muscles to be overly tight and others to be inappropriately weak. Hence, overpronators are highly susceptible to running injuries, the formation of bunions, medial ankle sprains, shin splints, plantar fasciitis, MCL and meniscus tears, hamstring and hip flexor tightness, IT-band syndrome, lower back pain and more.

 

Image Source: http://healthlifemedia.com/healthy/what-foot-ankle-over-or-underpronation/

(Note: This is a basic diagram for a complex foot movement and does not accurately reflect what’s happening at the forefoot in addition to rearfoot.)

 

Traditional remedies for overpronation include getting custom orthotics, wearing supportive athletic shoes and kinesio taping of the foot to control pronation. These are all great and generally effective but I notice that they don’t solve the issue entirely. A lot of regaining comfort and function in the body comes down to awareness of how to intentionally correct misalignments and gait patterns, and how to appropriately strengthen and release muscles that are negatively impacted by this pattern.

I’ve taken people in their 60s and 70s and helped them correct overpronation simply by focusing on how they walk – and I’ve got to say, I feel confident that these corrections are going to keep them walking longer and without the use of aids like a cane. I’ve helped strengthen weakened muscles in young athletes who are overpronators and seen them take their performance to the next level – qualifying for the Boston marathon, passing military physical assessments with flying colors, and entering athletic competitions free of injuries for the first time in seasons. This stuff is powerful. It can mean the difference between daily comfort and function or pain and diminished performance.

 

Read on for how to correct overpronation and strengthen/stretch affected muscles in the body.

 

 

Gait Control

It’s very common for people who overpronate to walk with their feet “pigeon-toed” out, almost like a dancer in plie (though not quite so dramatic). Some people are only flat-footed/overpronators on one foot and thus, one foot finds a way to turn out while walking, running and even standing still. The problem with this is the asymmetry it creates throughout the whole body, leading to the aforementioned cascade of injuries, aches and pains. The nice thing is that it’s quite easy to correct for this turning out of the foot through active awareness. In other words, watch your feet while you move throughout your day and/or workout and make sure that both toes are pointing straight so that the feet are both in a neutral stance. You’ll be shocked at how unnatural it feels to walk with both feet straight at first but with some increased awareness and effort over time, this can do wonders for injury prevention and balanced strength.

(Fun fact – I’ve helped fix shoulder pain by teaching someone how to walk without turning out the feet. That’s how connected the muscles in our bodies are – that an issue at the foot can affect all the way up to the shoulder and neck!)

 

Go Barefoot

Walking and exercising barefoot (when safe and sanitary) can actually help overpronators. That’s because it forces people to avoid a heavy heel strike, which is something many flat-footed folks do without realizing it. You see, there’s not much soft cushioning in our heels but we can’t feel how much discomfort this causes when we wear heavy running shoes. By ditching the sneakers we can suddenly acknowledge that striking the ground heavy with our heels doesn’t feel so great. We naturally adjust our foot strike so that ground force is absorbed through the arch (which was “built” for just this purpose) and the muscles of the foot and leg.

Note: If a physical therapist determines that you have a bony alignment problem in your foot then going barefoot won’t help anything. So if barefoot work feels like it’s worsening the problem then go see a professional to get an accurate diagnosis.

 

 

Lace Up Those Shoes

This tip is pretty straightforward. To help correct overpronation you can lace your shoes all the way to the top eyelet and make sure the fit is snug. Many shoes come out of the box without being laced all the way to the top because it’s easier to try them on this way but don’t be afraid to lace farther up. You may decide you need to swap the shoe laces for a longer pair or you can try a few workouts with the current laces and tug on them to help them stretch out (which most do).

 

Roll Out the Foot & Lower Leg

Foam rolling or using a firm tennis or lacrosse ball can be very useful in helping tight muscles release. The flat-footed crowd is notorious for tight calf muscles and for shin splints, so applying gentle pressure (pressing upwards – not downwards – to avoid varicose veins) will help release fascial tissue and prevent/help heal shin splints. I also recommend rolling out the arches because as someone works to correct overpronation they are strengthening through the arch and causing new tightness that we want to be sure doesn’t become plantar fasciitis (again, this is all assuming the pronation isn’t caused by a mechanical/bony alignment issue that can’t be corrected via exercise).

 

Roll Out IT Band

Foam rolling the IT band in a combination of long and short/pinpointed strokes (like near the top of the hip) can help release this long band of fascial tissue. When the IT band is tight (which it often is due to the excessive rotation that’s happening with overpronation) then the knee is placed under undue stress and the glutes can’t function optimally. It’s common for foam rolling to be very uncomfortable due to extreme tightness of the IT band so it may help to start by having someone else move the roller up and down the sides of your legs while applying the amount of pressure you can handle.

 

Calf Raises

Although the calf muscles are generally tight for overpronators, they are often tight due to weakness, not strength. In my professional opinion, it’s important to work on calf raises and other exercises (such as practicing running on the balls of the feet while sprinting) to increase strength and thereby decrease tightness associated with weak muscles. It’s kind of a paradox, I know. But this is how muscles work – they can be tight from being over-utilized OR underutilized. *Pause for confused head scratch.* 

 

 

Balance Exercises

Something that’s highly interesting to the exercise science nerds in the world (ahem, like myself) is that overpronators overuse their big and second toes for balance instead of all the toes. While it’s true that the big toe’s primary role is to aid in balance, it’s detrimental to muscular balance to only or heavily rely on that for balance aid and “pushing off” the ground while walking and running. So, exercises focusing on using all the toes evenly for balance is a great start for strengthening neglected body parts.

 

Strengthen Quads (& VMO)

Many flat-footed individuals run with a tiny bit more flexion in their knees than their counterparts. Often there is also medial stress added to the knee thanks to the excessive rotation happening in the lower leg that drives rotation of the upper leg (femur). Thus, it’s important to strengthen the quads through isolated quad extensions and other functional movements such as squats and lunges. To help correct the medial knee stress, strengthen the most medial compartment of your quads (the vastus medialus oblique – VMO) by doing quad extensions with the feet turned out. This targets that medial muscle and allows it to activate. You can even try pulsing up and down gently to get this muscle to burn – which in this case, will be a very positive thing for your body.

 

 

Stretch Hamstrings and Hip Flexors

Tight hamstrings and hip flexors are routinely the result of glute (aka booty) muscles that aren’t working at full steam. Holding 60-120 second stretches will help release these tight muscles and any associated pressure they’ve created on the lower back and glutes. These long sustained stretches should be done at the end of a workout but you can do shorter stretches of 15 seconds or less to help them limber before a workout.

 

Glute Med Exercises

Think clam shells, side lunges and side lying leg lift series from Pilates. These exercises will help strengthen the “outer thigh” muscles located at the top and side of your legs. This area is a part of your glute muscle group and it helps decelerate rotation of the leg when walking and running. As mentioned, with overpronation there is excessive rotation and thus, these muscles are often stretched out and weak. When they’re strong we can better control overpronation and also decrease IT band tightness. Woo! 

 

 

Glute Max Exercises

The powerhouse muscle in the body (aka booty muscle) needs to be strong and in control at all times. The musculoskeletal system’s chain of command gets thrown off for the flat-footed crew so it’s important to place strength back where it belongs. Exercises can include hip bridges (see above pic with the modification of adding a leg lift – which makes it harder), squats, lunges, plie squats, side lunges, leg press, hip extensions, dead lifts, single leg dead lifts, incline work on cardio machines, and more. Don’t forget to do these with the toes pointing straight – not turned out!

 

Back Extensions

Last but not least, maintaining flexibility and strength in the lower back is important for preventing lower back pain that may result from excessive strain and ground-force impact associated with flat-footedness. Try back extension exercises on the mat such as supermans, roman chair back exercises, yoga extensions and chest openers, and more.

 

Cheers to moving better and feeling great!

 

Yours in health and wellness,

Maggie

 

 

 

 

Europe’s Eco-friendly Fitness Phenomenon

If your workouts are feeling stale or you’re in need of something to shake up the end of the season, might I suggest the latest exercise phenomenon spreading overseas? It’s a great way to stay active AND do right by Mother Nature. Curious? The workout is called plogging.

That’s right, I said plogging.

(Sounds kind of like jogging, doesn’t it?)

What on earth is plogging?!?

 

 

If you’re wondering what the heck I’m talking about then your time has come. You’ve gotta check out this eco-friendly form of exercise that involves exercise and recycling. Here are my thoughts and safety tips for plogging shared with the Aaptiv team (link below). Aaptiv is a workout app that connects you with trainers who guide you through music-led workouts. (Think Peloton for yoga, running, boxing, weight loss and more!)

 

The inside scoop on plogging:

Plogging Is the Latest Workout Trend to

Benefit You and the Earth

 

PS – Here’s a fun, not-so-fun fact: Cigarette butts are the #1 littered item. (Ew.) And it can take up to 10 years for the plastics in cigarettes to degrade. So think about that before you flick yours to the ground. Or better yet, don’t light up at all. Cool. Thanks. 

 

 

Yours in health and wellness,

Maggie

Authenticity in an Image-Focused World

Authenticity is a word that has been tossed around a lot in the media. Probably because we live in a world where we have to discern between fake and real news. Where air brushing apps are within everyone’s reach, not just professional photographers’. And where Instagram and Facebook algorithms dig their hooks in and glue us to devices. Ever heard the saying “If there isn’t a picture, it didn’t happen”…? Sometimes I wonder if people remember that I’m an exercise professional since I don’t take very many photos while working out like some fitness pros and exercise fans do. *Sigh.*

 

 

Summer is the second-most photographed time of year to the holidays. It’s natural to want pictures to hold on to memories, to tell a story, and to capture the feeling of the moment. After all, holidays and summer vacations are special times of the year. But what about when picture-taking becomes more about being seen and fitting a mold than about embracing who you are and enjoying life? This is where we come into problems. And it’s not a problem exclusive to frequent picture-taking, it’s also a challenge for many people who embark on fitness goals. People come into exercise with an idea of what they want to look like and try hard to force their bodies to change shape. Like if they don’t look a certain way by a designated point in time then they’ve failed.

I get really disappointed when I see personal training clients struggle. There are so many positives to be gained from exercise, even if your results don’t make you feel like snapping selfies in your bikini left and right. (Many of those who do are feeling proud for fitting into a mold – a toned physique, chiseled abs, plump booty, etc.) In my opinion, exercise isn’t supposed to make us all look alike. It’s about helping us live our individual, unique lives to the fullest.

 

 

The definition of authenticity is “made to be or look like an original.” Blogger on PsychCentral, Margartia Tartakovsky, explains how she lost touch with her own voice and originality when she struggled with body image and exercise:

“Sure, it may seem obvious but when you’re deeply entrenched in a negative body image and someone – a weight loss or diet company, women’s magazine – offers you a solution, you hold onto it with all your might. You grip the rope tighter and tighter, hoping that your hips being smaller will give you something you’re seriously missing. Hoping that happiness will come through the door.”

I see what Margartia describes happen a lot. People exercise rigorously thinking it will build up their confidence and fill the void of whatever troubles them. The second that results slip or they get sick or injured, that entire facade comes crashing down. They realize their worth wasn’t all that secure after all. They pinned it on something temporary and fleeting – physical achievement.

 

 

So how does one chase after their fitness goals (and even snap and post pictures) while remaining authentic? 

Psychology Today explains the following qualities of inauthentic people:

  1. Are self-deceptive and unrealistic in their perceptions of reality.
  2. Look to others for approval and to feel valued.
  3. Are judgmental of other people.
  4. Do not think things through clearly.
  5. Have a hostile sense of humor.
  6. Are unable to express their emotions freely and clearly.
  7. Are not open to learning from their mistakes.
  8. Do not understand their motivations.

Conversely, these are the qualities of authentic people:

  1. Have realistic perceptions of reality.
  2. Are accepting of themselves and of other people.
  3. Are thoughtful.
  4. Have a non-hostile sense of humor.
  5. Are able to express their emotions freely and clearly.
  6. Are open to learning from their mistakes.
  7. Understand their motivations.

 

While we may not identify with every quality on each list, there’s a strong chance we identify with some on both. For example, I’ve gone through periods in my life when I looked to others for approval, was less apt to learn from my mistakes, and made quick, emotionally-charged decisions that weren’t well thought through. We all live, learn and grow. But what’s important is not that we’re perfectly authentic each and every day but that we’re self-aware enough to move our lives in that direction. To understand the heart of what motivates us and to ensure it aligns with our original selves. To be careful that we don’t lose ourselves to false, image-driven virtual realities or to working hard to fit into a mold.

Everything changes when the motivation behind exercise and fitness goals shifts. For example, someone who wants to get skinny because they want “revenge” on an ex, to prove how special they are, to attract more outside attention, or to look more like their friends, isn’t exercising from a place of motivation that can last. (And it if does endure then they’re likely setting themselves up for other personal obstacles.) Someone who exercises because they want to feel their best, stay healthy, be more energized, etc. is going to better handle the ups and downs that life and shifting exercise schedules dole out.

 

 

Inauthentic Reasons to Exercise:

  • Desire for more outside attention
  • Desire to look better for pictures and social media approval
  • Seeking “revenge” on an ex; “look how great I look now that we’re not together”
  • To look better than one’s friends
  • To look similar to one’s friends
  • To fit the mold of a particular body type or physique
  • To look good for the opposite sex
  • To gain followers or fans
  • Self-inflicted punishment for shame and guilt
  • Because someone said “you have to exercise”

Authentic Reasons to Exercise:  

  • To improve quality of life
  • To better enjoy one’s body
  • To improve both internal and external health
  • To see what one is capable of
  • To improve the body’s quality of movement
  • To look one’s personal best
  • To improve posture and body language
  • Desire to gain confidence and improve body image
  • Desire to prevent and improve injuries
  • Desire to improve at and enjoy a sport

If you can think of more examples for either list I would love to hear them!

 

Being authentic can change your health and elevate your fitness results thanks to giving you a solid platform from which to jump. One you can return to when you need a breather and to feel reassured before jumping forward again. And again. And again. Being inauthentic will simply leave you treading water. What motivates you to exercise?

 

Yours in health and wellness,

Maggie

 

 

 

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

My Thoughts Shared on MyFitnessPal and Thrive Global

Quick shameless plug (…or two):

This week I was honored to be one of several featured trainers on Under Armour’s MyFitnessPal blog! This is basically a life dream, so I can’t help but gush a little. The article, The Best Way to Spend 30 Minutes in the Gym, reviews what each of us trainers prefers to do for exercise when we only have 30 minutes to work out.

To clarify; despite how I was paraphrased in part of the article, I don’t think everyone should “take it fairly easy” with exercise when they only have 30 minutes to expend energy. That said, sometimes it’s appropriate to enjoy a recovery workout or some steady-state cardio. For example, now that I’m a woman in my 30’s and a mom who needs time-efficiency and stress reduction, I prefer to steer away from high-stress workouts like HIIT. Trust me, I’ve done PLENTY of HIIT workouts in my lifetime. Maybe too many. But my body calls for something less strenuous in this season of life when hormone balance needs to be respected and immune health kept strong. To read what I prefer to do with my 30 minutes, and what other trainers do, check it out: Read More.

My last shout out is for an article written by the incredible, bold and fearless Sandra LaMorgese on Arianna Huffington’s health and wellness platform, Thrive Global. The article: How Social Media Complicates the Positive Body Image Revolution includes my personal thoughts about social media and how it can [at times] let us all down. Sandra reflects on her own physical journey and why she took on a new attitude about her health in her 60’s (oh yea, and now she’s a model). It’s a great, worthwhile read. Enjoy!

Yours in health and wellness,

Maggie

Who Should Do HIIT? (and who should NOT)

 

High-intensity interval training (HIIT) has been extremely popular in the exercise realm for the last five or so years. High-intensity interval training consists of exerting maximal physical effort for an exercise set or period of time (typically less than two minutes) followed by a period of active recovery. The back-and-forth cycling between tough exertion and lighter movements has been proven to be a time-efficient way to exercise. HIIT can be done for anywhere between 15-45 minutes, meaning you “get it done” in a short period of time. Most notably, HIIT workouts produce excellent results because they target lots of muscles and burn calories both during and after the actual exercise bout. Not too shabby, I must say. 

While HIIT workouts seem like a sure-fire answer for quick weight loss and time efficiency, they’re not for everyone. Let’s review who should do HIIT workouts and who should approach them with caution (or avoid them entirely).

 

 

Who Should Participate in HIIT?

HIIT is an excellent workout option for people of all ages who are in good physical health. Generally speaking, as long as someone doesn’t have an injury or medical reason to abstain from exercise, they can do HIIT.

Most of the time when people hear the word “HIIT,” it conjures up thoughts of doing box jumps, wind sprints, burpees and squat jumps. Ahhh, the glory days of every athlete. But HIIT encompasses a scope much broader than this. A”HIIT workout” may look very different for a 50-year old woman who is working with a trainer to get her heart rate up and down. She may power walk on a treadmill incline for her high-intensity portion and then do slow hip bridges lying on a mat as her active recovery. A 20-something group exercise participant may comfortably do lunge jumps with dumbbells for the high-intensity portion followed by sit-ups for the active recovery. Everything about HIIT, and exercise at large, is subjective.

What feels tough for one person is not the same for the next person. Just because HIIT can be modified for an individual’s personal level of fitness doesn’t mean it’s the best idea for certain people. I’ve seen too many folks walk into HIIT-style workouts and overexert themselves to the point where they risk injury. No bueno. I’ve also seen plenty of people come out of HIIT workouts hating life. Well…hating exercise, at least. Sometimes that’s just what people need to get jump-started in fitness and, at other times, that’s exactly why people walk out of the gym and never return. The point remains: HIIT is great, but isn’t ideal for everyone.

 

 

Who Should NOT Participate in HIIT?

The following groups of people should probably avoid HIIT workouts, at least until their health changes:

  • People who are injured
  • Women who are pregnant
  • Women who are in the first 3-6 months postpartum
  • People who are immune suppressed and/or sick
  • People who have a heart condition or have recently undergone cardiac surgery
  • People suffering from osteopenia or osteoporosis
  • People with any form of incontinence, prolapse or pelvic floor weakness
  • *People who are brand new to exercise
  • *People who have no foundation of knowledge for how to perform exercise basics in proper form (ex: squats, lunges, push-ups, planks, etc.)

Most of these groups are relatively self-explanatory. The last two groups of individuals, marked by the asterisk (*) are up for a bit more debate…

People who are very out of shape or brand new to exercise can greatly benefit from HIIT programs. In fact, throngs of women line up to participate in Instagram-famous personal trainer Kayla Itsines’ Beach Body Guide (which focuses on HIIT workouts) and see fabulous results. More power to ’em! The challenge is that a lot of people will embark on HIIT workout programs that are overly grueling and unsustainable for the long-term. HIIT workouts must be done responsibly to avoid burnout and over-training. Trust me, I’m a professional AND I’ve overtrained! Unfortunately, too many people do too much HIIT, suffer the negative consequences, and subsequently get turned off from exercise.

The last group of individuals; “people who have no foundation of knowledge for how to perform exercise basics in proper form,” must approach HIIT workouts with caution. If the instructor isn’t giving cues for how to keep the body aligned and safe during each exercise and doesn’t offer any modifications to make exercises easier or harder, then it may be best to find a new instructor or workout. While it may seem like you’re getting a great workout if you sweat a lot, there can be long-term, significant repercussions from inappropriately stressing your knees, neck, wrists and back. Sweat is not the only indicator of an excellent workout. Can you tell that I’m the exercise world’s policewoman about proper form?! 

Just remember: Exercises done the wrong way break down your body. Exercises done the right way build it up.  

Stay strong, friends! Sweat hard. And treat your body with respect.

 

Yours in health and wellness,

Maggie

PS – If you have more HIIT questions, please don’t be afraid to ask! 

 

5 Health Buzzwords in 2018

Every year there’s a new flurry of health and fitness buzzwords that give rise to a mix of curiosity and anxiety. We’re tossed into the sea of second-guessing and confusion as trends ebb and flow, and the definition of wellness races forward in a new direction. Our minds spin over how to incorporate all the new information. Detox is out and “pretox” is in? Wait…what’s a mitochondria and why should I care? Sometimes, we’re sidetracked for months trying the latest trend in fitness or nutrition.

We’re going to break down five of the latest buzzwords in health today; Femtech, Microbiome, Mitochondria, Pretox and Recomposition, and we’re going to cover practical, non-intimidating ways they can fit into your lifestyle. Begone stress in 2018! Begone!

Femtech

Am I the only woman who is starting to think she may never become pregnant (again) without the help of the Ava Bracelet? Some time around the holidays, when social media was already blowing up with engagement and baby announcements, I started seeing numerous Facebook and Instagram ads featuring well-known Bachelor and Bachelorette stars with their spouses (“casually” lounging around in their pjs at home…while filming ads for millions of viewers, of course). The stars raved to cameras about getting pregnant thanks to the Ava Bracelet. The wearable device helps women track their cycles and become familiar with the timing of ovulation. Is it just me, or is that not what peeing on the stick is for? One Ava customer says:

“I had migraine headaches randomly throughout the month. With Ava, I realized that I always get them like clockwork right after I ovulate. Ava didn’t solve my headaches (if only!) but it does help me be more prepared for them, so they never take me by surprise anymore.”

This is the first of many examples of technology aimed specifically at women. And all of our many complex, men-suck-because-they-don’t-have-’em hormonal and physiological ebbs and flows. Fun, fun, fun. 

Femtech is becoming a billion dollar industry and encompasses technology designed to help women with “fertility solutions, period-tracking apps, pregnancy and nursing care, sexual wellness, and reproductive system health care.” According to Wikipedia…and who doesn’t trust Wiki? All I can say is: IT’S ABOUT TIME. Finally, we’re living in an age where public dialogue over women’s health isn’t quite as taboo. I’m not talking about women’s fitness and weight loss, I’m talking about the tough stuff. Miscarriage. Incontinence. Prolapse. STDs. IVF. Breastfeeding. Egg freezing. Cysts. Fibroids. Menopause. You name it. We’ve likely all dealt with something a bit sensitive and felt like we didn’t have *quite* as much support as we needed at times. With femtech, that just might change.

Not only are there apps and gadgets helping you learn more about your body’s rhythms but there are also some that help you troubleshoot and improve them. For example, MyFlo is a mobile app that helps with menstrual cycle tracking. It goes a step beyond telling you when to expect ovulation and “The Flo,” and offers up interesting tips for how to exercise and eat to nourish your body through the four unique hormonal changes a woman experiences in each cycle. This is what we call “functional medicine.” In other words, lifestyle changes that can impact your health all the way down to the hormonal and cellular level.

Lifestyle Fix:

Don’t worry about trying to track every single aspect of your health through Femtech products because 1) you may break the bank, and 2) you might not need to go overboard. Hone in on the one thing you care about most; fixing PMS headaches, tracking your baby’s heart rate while pregnant, improving your sex life, or curing pelvic pain and dysfunction. You may find that by tackling just one aspect of your health, many other components of wellness fall into place too.

 

Microbiome

What IS this thing called the “microbiome?” So scientific sounding but I promise it’s not an untouchable topic for us common folk. The simplistic definition for microbiome is: “a community of microorganisms (such as bacteria, fungi, and viruses) that inhabit a particular environment and especially the collection of microorganisms living in or on the human body.” In short, “microbiome” encompasses the bacteria/fungi/viruses that colonize your skin, gut, colon, mouth and more.

There are emerging, evidence-based theories that the microbiome develops during the birthing process. MICROBIRTH, a film released in 2014, explains that a baby is exposed to its mom’s vaginal bacteria (cough cough, and sometimes fecal bacteria, cough cough) followed by skin and breastmilk bacteria at birth. The exposure to all this foreign stuff ramps up the baby’s immune system and sets them up for fewer non-communicable diseases later in life, such as Type-I Diabetes, Celiacs Disease, Asthma, etc. This is considered a “seed-and-feed” theory for how our microbiome gets its start.

While the diversity of the microbiome has been studied since as early as the 1600s, we’re still learning about it. Scientists are discovering new revelations that change the way they approach the use of molecular techniques and the study of the microbiome. They understand that there are differences in the microbiome between healthy individuals and those with diseases, and that the makeup of bacteria/fungi changes from site of the body to the next, just as it can from one individual to the next. Perhaps most compellingly, scientists now believe that the microbiome is extremely plastic, not just diverse.  In other words, it can change over time. Thank goodness…because my tummy is still a wreck from the flu last week.

Most recently, “microbiome” has been at the edge of every health fanatics’ lips because it has been discovered that gut fungi serve a very important role in our overall health. That’s right, fungus is officially good. Apparently, the growth of good bacteria in our gut is aided by the good fungus in it. Moving forward we’re going to hear a lot more about probiotic supplements that incorporate fungus and “prebiotics” (supplements and foods containing fiber that properly nourishes gut bacteria). Stay on the lookout! 

Lifestyle Fix:

I’m not going to tell everyone to go out and buy the next probiotic overstuffed with prebiotics and fungi (might not hurt, though). But what I will say is that we can all take a moment to consider how out gut health impacts our mood, energy and overall health. So, a simple lifestyle fix is asking yourself which foods/beverages/supplements you regularly consume which might hurt vs aid your gut health. Making simple adjustments in your dietary choices is easy and it might change the makeup of all those bacteria/fungi that you’d rather not think about on a daily basis.

 

Mitochondria

I’ve talked about mitochondria more than any of my clients and friends know. If you’ve studied kinesiology or exercise physiology then you have too. If you stretch your mind back to high school biology class and can remember anything about the Krebs Cycle or ATP, then you’re getting warm. To refresh your memory; the mitochondria are organelles (had to look it up to remember that word, haha) in the cell which regulate cellular metabolism. Think of them as tiny power generators in every cell of your body.

“Mitochondria” rarely comes up during coffee break. But that’s all starting to change. Prominent doctors such as Dr. Mark Hyman, Dr. Frank Lipman and Dr. Vincent Pedre are educating the public on how these organelles impact all aspects of our health. According to these doctors, when people suffer from “Feel-Like-Crap Syndrome,” their mitochondria aren’t functioning well and aren’t receiving proper support.

Lifestyle Fix:

So how do we support these microscopic organelle thingys? Answer: Healthy fats. This is part of what spurred the popular ketogenic diet in 2017. But I’m not telling you to start counting macros and making every dietary choice a high-fat one. If you reeeeaaalllly want to go down that path, talk to a registered dietitian about your options (don’t come to me – I’m not a raving fan of any extremist diet). If you want to help nourish your mitochondria through simple but powerful ways, just stock up on healthy fats in your weekly meals. Don’t worry about counting macros or eating all fats, just make sure you’re eating some or all of the following on a regular basis:

Coconut Oil, Olive Oil, Olives, Nuts, Seeds, Avocados, Salmon/Fish, Eggs, Edamame, Ground Flaxseed, Chia Seeds, Lean Grass-Fed Beef & Pork, Full-Fat Milk, Full-Fat Yogurt (And guess what?! Dark Chocolate and Parmesan Cheese make the cut, too. YAAAAAASSSS!)

 

Pretox

“Pretox is the new detox.” Apparently. Instead of focusing on detoxifying one’s body from all the bad junk one ate and drank, some health professionals [and supplement companies] are recommending that people “pretox.” It sounds very oh-la-la, fancy, elusive and, like many health trends, expensive. But it’s not! For once. 

“Pretoxing” is simply giving your healthy lifestyle a gentle makeover. It’s getting those extra hours of sleep, exercising, drinking enough water, cutting back on processed foods, caffeine and alcohol, and all those tried-and-true steps towards a healthier lifestyle. These measures are called a pretox because they’re given even more attention and focus preceding a big event or vacation where one knows overindulgence will be involved. Supposedly, these measures make the detox phase of getting back on track easier.

While I certainly haven’t seen any scientific studies backing up these assertions (i.e., that the detoxing after partying is easier done if pretoxing has taken place), these steps certainly can’t hurt. If anything, they probably make someone more aware of the negative effects of too much alcohol or too little sleep, and cause the individual to curb their behavior mid-wedding reception or beach vacation.

I’ve often found that the healthier we are, the more sensitive we are. What I mean by this is that we are more aware of the negative effects of toxic substances and choices. For example, someone who strips common food allergens like soy, alcohol, gluten, eggs and dairy out of their diet will be more capable of telling whether or not they have a negative reaction after reintroducing them. The body’s reaction will be more loud and clear versus when they’re immune suppressed and experiencing the aforementioned Feel-Like-Crap Syndrome due to assaulting their body with things they’re sensitive to.

Ironically, this goes hand-in-hand with the urban dictionary’s definition of pretox: “When you know you’re going have a ridiculous amount of alcohol over the weekend and you decide to go out for a few drinks the night before as preparation – it’s the drinking equivalent of stretching.” The fact that this is a real definition kind of kills me. But to sum, drink more = less sensitive to effects of alcohol. Drink less = more sensitive. And so it can go with other things, too. 

Lifestyle Fix:

There’s no need for anyone to get their feathers ruffled over this buzzword. Just stick to the health basics for “pretoxing” and “detoxing.” Get sleep. Eat plenty of fiber, lean protein, healthy fats, antioxidant rich fruits and veggies. Drink a crap ton of water every day. Exercise and get out of your desk chair from time to time. Reduce stress. Overcome and banish negative thought patterns like guilt and shame. Curb caffeine and alcohol. Stuff like that. Please don’t feel the need to overspend on some fancy supplement or juice diet that boasts it can reclaim your youth. Just don’t. 

 

 

Recomposition

I was recently interviewed by Shape on the ins-and-outs of this buzzword. Definitely check that article out for a full explanation of “recomp.” A few highlights:

Recomposition is a fancy term for losing fat at the same time as putting on muscle. This is done to achieve a “lean and strong” body with overall improved fat:muscle ratios. The fat loss and muscle acquisition processes are very different but can be achieved together. The rate of muscle acquisition will not be quite as fast for someone trying to simultaneously lose weight but that’s okay.

For general nutrition, we need around .8 grams of protein per kg body weight every day (1 kg = 2.2 lbs). When trying to acquire muscle, this amount should be closer to 1 gram or higher. If someone is trying to lose weight by cutting calories at the same time as trying to gain muscle then they should aim even higher for protein intake; 1.5-2.0 grams protein per kg body weight a day. This amount of protein is easiest achieved through animal sources such as lean meats, fish and eggs since they have a high quality and quantity of amino acids. But a balanced diet incorporates a variety of whole foods so yogurt, quinoa, beans, lentils and other foods are healthful and contribute to the grams of protein, too. To sum, protein is essential for muscle growth and thereby altering body composition. A low-protein diet will not yield impressive muscle-gain adaptations, especially if there is a lack of exercise.

As for the exercise component to recomp, strength training via machines, free weights or body weight is an important part. This is not to say that cardiovascular exercise can’t add muscle to a person’s body (have you ever seen how impressively strong and dense an Olympic sprinter’s thighs are?!) but that strength training is a surefire way to add lean mass thanks to tapping into Type II muscle fibers (ironically, the same muscle fibers utilized by the aforementioned sprinters). Type II fibers are highly responsive to overload and will quickly adapt in size and contractile efficiency. These muscle fibers are best stimulated through reps in the range of 6-12, with muscle failure happening in that range. Muscle failure is a key element to building muscle. If you could keep going for a few more reps above the 6-12 rep range then you need to increase the amount of weight. True muscle failure is often accompanied by the inability to maintain form or continue working. So, when you reach that point, it’s the end of the set. Don’t compromise form for a few more reps because 1) you might hurt yourself and 2) there actually isn’t much of a point if your target muscle has reached fatigue.

There are a lot of ways to train for strength; supersets, circuits, alternating upper/lower body days, super slow or eccentric training, explosive exercises, and more. What’s important is that there is both a frequency to the training and adequate recovery. Muscle regeneration isn’t very effective when the body is chronically stressed (this can apply to mental stress or a lack of sleep, too!) so recovery days are critical. As for frequency of training, three times a week for strength is typically sufficient for the general population with basic weight loss and toning goals. For women looking to really lean down below 16-18% body fat, it will take a lot more dedication. Typically, women with these goals are athletes and/or competing in bikini or bodybuilding competitions. These individuals are usually on tight regimens, lifting 4-6 days/week and carefully monitoring their macronutrients with “bulking” and “cutting” phases built in.

Lifestyle Fix:

If you want to put on lean muscle in an effort to improve body composition then simply try to gradually increase the amount of protein you consume and increase strength training volume, frequency and/or intensity. If counting macro-nutrients isn’t your thing then just focus on getting some quality protein at least two out of your main three meals. If strength training isn’t your favorite, try some explosive sprints or HIIT exercises that push your muscles to the point of fatigue. Even just two workout days a week that focus on explosive or strength movements will guarantee some margin of results and health improvements!

 

Yours in health and wellness,

Maggie